| Measure | Oatmeal | Quinoa |
|---|---|---|
| Typical serving | 1 cup cooked (234 g) | 1 cup cooked (185 g) |
| Protein per serving | 5.9 g | 8.1 g |
| Protein per 100 g | 2.54 g | 4.4 g |
| Calories per serving | 166 kcal | 222 kcal |
| Protein density | 14% of calories | 15% of calories |
| Share of 50 g Daily Value | 12% | 16% |
| Protein quality | Incomplete | Complete |
| Category | Grains | Grains |
Compare foods · Oatmeal · Quinoa
Protein comparison
Oatmeal vs Quinoa: which has more protein?
Oatmeal gives you 5.9 g of protein per 1 cup cooked; quinoa gives you 8.1 g per 1 cup cooked. On equal weight it is 2.54 g against 4.4 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Quinoa has more protein on equal weight: 4.4 g per 100 g against oatmeal's 2.54 g, a lead of 1.9 g. Per typical serving, quinoa delivers 8.1 g (1 cup cooked) to oatmeal's 5.9 g (1 cup cooked), a difference of 2.2 g.
For the full breakdown of each food, see the protein in oatmeal and protein in quinoa pages, each with its USDA FoodData Central record id.
Quick answers
Oatmeal vs Quinoa FAQ
Which has more protein, oatmeal or quinoa?
Quinoa has more protein per 100 g: 4.4 g against 2.54 g. Per typical serving, oatmeal provides 5.9 g (1 cup cooked) and quinoa provides 8.1 g (1 cup cooked).
Is oatmeal or quinoa more protein-dense?
Quinoa is the more protein-dense of the two: about 15% of its calories come from protein, against 14% for oatmeal.
Are oatmeal and quinoa complete proteins?
Only quinoa is a complete protein with all nine essential amino acids in adequate amounts. Oatmeal is incomplete on its own and pairs best with other protein sources across the day.
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